Day 29 Se 13/14
May 29th, 2013
WOD
Strength
1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 60 sec.
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. These are not touch & go reps, each rep should stop completely on the ground. Judging band weight and setup is explained in this DEMO VIDEO.
1b) 7X3 Bench Press @ 70%, rest 60 sec.
Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.
Conditioning
5 rounds for total working time:
100m Shuttle Run (10m sections)
20 HR Pushups
10 Hang Squat Clean to Thrusters @ 115/75#
*Rest 1:1
Midline – Extra
1a) 3X10 Weighted “Strict” GH Raise – heavy, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME L-Sit Hold – rest 60 sec.
Travel WOD
5 rounds for total working time:
100m Shuttle Run (10m sections)
20 HR Pushups
10 Burpees
*Rest 1:1
Giddy UP!
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